My Wellness Warriors
My Wellness Warriors

Sweet potato/ Bean Soup


This particular soup is a pristine example of a tasty, attractive, highly nutritious addition to any healthy eating plan.



  • 1 to 1 ½  Qt organic vegetable broth
  • 2-3 sweet potatoes, peeled or unpeeled, small dice
  • One 15 ounce can of cannellini beans, drained and rinsed
  • 1/ 2 large sautéed leek
  • minced or fresh garlic that is liquidized in a ‘NutriBullet’  type machine
  • 1 medium chopped fresh tomato or some sun dried tomato powder
  • ~ 2 cups chopped fresh kale
  • 2 tablespoons lemon juice
  • ½ cup finely chopped parsley
  • Seasoning to taste: S&P, turmeric, onion powder, garlic powder, poultry seasoning, sprinkle a bit of  nutritional yeast on top when served or incorporate in soup when cooking


Nutrition Comments:

  • Sweet Potatoes: may lower gallbladder cancer risk; 80 percent of the protein in sweet potatoes is a type of protease inhibitor with potential anticancer effects; sweet potato protein slows down the growth of colon cancer cells; may be useful for treating human tongue cancer; helps keep heart disease risk factors in check; a highly nutritious food that contains fiber, calcium, magnesium, potassium, vitamin C, vitamin B6, vitamin A, and carotenoid phytonutrients. Some authorities rank sweet potatoes as one of the top 10 healthiest foods on the planet!


  • Beans: Beans (and other legumes as well) are a powerhouse of superior nutrition, and the most nutrient-dense carbohydrate source. They act as an anti-diabetes and weight-loss food because they are digested slowly, having a stabilizing effect on blood sugar, which promotes satiety and helps to prevent food cravings. Plus they contain soluble fiber, which lowers cholesterol levels.  Beans are unique foods because of their very high levels of fiber and resistant starch, carbohydrates that are not broken down by digestive enzymes. Fiber and resistant starch not only reduce the total number of calories absorbed from beans, but are also fermented by intestinal bacteria into fatty acids that help to prevent colon cancer.


  • Leeks and Garlic: are part of the Allium family of vegetables, which have beneficial effects on the cardiovascular and immune systems, as well as anti-diabetic and anti-cancer effects. Allium vegetables are known for their characteristic organosulfur compounds, Epidemiological studies have found that increased consumption of Allium vegetables is associated with lower risk of gastric and prostate cancers.


  • Kale:  A cruciferous vegetable that is anti-inflammatory, protective against cancer, and reduces risk of heart disease. Kale may also contribute to increased life span. These vegetables have  sulfur-containing metabolites, known as glucosinolates that  help maintain a healthy colon by reducing inflammation and may lower your risk of bladder, breast, colon, and other types of cancer.


  • Tomatoes: Lycopene is the wonderful cancer-fighting red pigment in tomatoes which targets heart disease and cancer. Cooked tomatoes provide four times more lycopene than raw tomatoes. Not only  can  tomatoes help prevent cancer, but  tomato juice can lower your bad cholesterol 13%, and can successfully treat seasonal allergies and even asthma.  Tomatoes have more β-carotene than watermelon does. The melatonin content of tomatoes was suggested as one of the reasons the traditional Mediterranean diets were so healthy.  


  • Tumeric: By taking curcumin, the yellow pigment , and primary polyphenol in the spices turmeric and curry powder, those at high risk for colon cancer could cut down on precancerous and even pre-precancerous lesions, in effect reversing cancer progression. Tumeric may also provide  what some researchers describe as an “effective therapeutic strategy to reverse age-related cerebrovascular dysfunction,”  including, “stroke, cerebral amyloid angiopathy, cognitive decline and neurodegenerative diseases. Note that pepper boosts turmeric blood levels. Turmeric may cut DNA damage in half! Researchers showed that regular ingestion of curcumin or up to an hour a day of aerobic exercise training significantly improved endothelial (arterial) function. WW
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© William Zahler